GOT SOME PROGRESS
So last time i posted heavy weighted chinups. It was at 40kg for 2
Well yestarday i hit already 43kgx2 so its 3kg increment 💪. Considering how long i do it and how hard progress happens in this case. I take this as a big improvement 💪
To be honest it felt like my max effort. But following week is the deload, and then for 4 weeks i plan some higher rep work, so the area of improvement will change.
Now the reps were 2/3/5 which will change to 5/8/10.
Train hard! And share your numbers 😁
ISSA QUICKIE BACK DAY TING 😈 swipe to see me try something new for the first time (#onehandedpullup x #weightedchinups ) 🤦🏻♀️🤦🏻♀️ mentality is really everything because I tried both of those things last month and couldn't do either, even half a rep 😢😭
Will's dynamic stretch helped me get stronger on chin ups. I was struggling with. 4-5 body weight ones. Today after taking a rest day yesterday I was able to do it with a 45lb plate. The cartilaginous disks in my wrists are worn out, I have mild arthertis in my hands. My pinky is numb from ulnar nerve impingement, I also have tricep tendinitis(elbows cracking), labrum tear, minor peck tear, worn out knees and minor Achilles tendinitis. I'm 264. And I am still trying to reach the next level so what's your excuse? Stop being a lazy bastard and put in work if you want results. My goal is to do 3 45lb plates in a few months. believe it. #chinups#weightedchinups#back#beliveit#naruto#lululemonmen#nike#airmax#trainlikezain
Drugfree 100% and recreational lifter. No supplements at all hehe =P
Meanwhile one day ago after 185kg deadlift x 7reps also lot of push workout (paused strictpress and paused wide benchpress) hehe.. Sorry for bad form.. I am still newbie and learning =) Ive done with 35kg pullup and chinup about 2 months ago, BUT with 80kg bw and lower bodyfat around 20%.. Now 40kg chinup but with 85kg bw and higher bf around 25% (also just tried with pronated grip 40kg but my chin could not pass the bar).. Today's workout: Chin up (40kg 1rep x 5sets), Pullup (30kg 1rep x 5sets), Cheat shrugs (145kg 12 reps x 3sets).. Lats pull down, seated cable row, bicep curl, incline curl.. Done =)
Weighted Chin Ups... thought I'd try something new on the old chin up scene having tried my luck at the Defranco Fat Grip Chins Challenge... I'm over the moon I managed 4 full reps with an extra 10kg attached!!! When you leave your comfort zone sometimes you surprise yourself with how far you've come!!! #warriorwomen#NFB
Fat loss - Training today was 4 sets of squats, 3 sets of weighted chins and a set of max bodyweight chin ups. SQUATS - the first thing to drop during this diet, however I'm not concerned as they'll bounce back when I add more calories. I still managed to add 2.5kg to each set from last week (132.5kg x 9 for set 1, dropping weight 5kg each set 'RPT') -- CHIN UPS -- I got 6 reps on 52.5kg for the first set (5 reps last week) and now I can move up to 55kg for next week. Set 2 was supposed to be 50kg. I filmed each set and wasn't aware until I rewatched set 2 that I must have been distracted and I ended up adding 52.5kg again instead of 50kg. I've always believed that chin ups are as much a mental game than a physical one (like most strength training exercises) and because I thought I had 50kg on and I knew I could get it, I ended up getting 6 reps like the first set. Set 3 I got 6 reps at 50kg no problem and I got 21 reps for max bodyweight at the end of the session (couldn't get into a good rhythm with them this week) .. I had a minimum of 5 minutes Rest between each and every set this session, sometimes more 🙌🏻👏🏻👍🏻🙏✌🏻#fitness#food#gym#healthy#intermittentfasting#foodporn#cleaneating#vegan#paleo#fitfam#leangains#fasting#diet#fit#training#fatloss#tbt#chinups#weightedchinups
WEIGHTED RINGS CHINUPS
Today's shorter session was focused on low reps heavy pulling work and lower body mobility pared with some handbalancing.
As you see i do weighted chinups on rings, as i see it as a great suplementary (even more then only that) for OAC work. This movement has been in my program for a long time already, and it was the first baby step i've done in the direction of OAC.
Here im showing you the top set - +40KGx2. Following that i did two more sets for 3 and 5 reps with the overall weight decrease about 10% with each of them.
This method is called REVERSE PYRAMID. I like it because it fits perfect for people like me, who have already a lot of pulling volume in their programs. Here you just do 3 maximum effort sets an you're done. You can of course choose other rep structure (6/8/12 for ex.) that match your goals - this is something I will do in a following phase of training, to have a little of variaty, but also other benefits i will talk about later on. Next time i post weighted chins i will talk about progression model that i use, and will share hopefuly some bigger number weighted chins 💪
Being an LA tour guide with my #Aussie friend @bec_athletic ! Yes that's the World Famous #Hollywood sign all up in my crotch 😂
I'm curious, what #Calisthenics moves are YOU interested in learning!? Comment below ⬇️